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  1. #1
    Registered User supersaiyanGoku's Avatar
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    How often should you train forearms directly?

    I know they are trained indirectly with exercises like deadlifts, shrugs etc., but how often should you hit them as a main target?
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  2. #2
    Registered User triggerhappy670's Avatar
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    I usually do them once a week on bi's/back day. They get enough of a workout from deadlifts.
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  3. #3
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    I would think most people do them once a week or even twice a month directly.
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  4. #4
    Registered User baudera's Avatar
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    very rarely do you need to do them directly. they will get a good enough work out with deadlifts, power cleans, shrugs, etc. -every once in a while just dont use wraps
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  5. #5
    Registered User heywood24123's Avatar
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    I never isolate my forearms. They get plenty of strain through deadlifts, shrugs, and curls. When I was a young kid playing baseball we'd tie weight to a rope and the rope to a bat and roll it up and down to strengthen wrists and forearms. But now that I'm older and wiser (and not playing baseball) I think that's probably superfluous. Time is better spent elsewhere in my opinion.
    Maximum effort for maximum results.
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  6. #6
    Registered User pstewart310's Avatar
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    Originally Posted by supersaiyanGoku View Post
    I know they are trained indirectly with exercises like deadlifts, shrugs etc., but how often should you hit them as a main target?
    Never. Stick with the big compound lifts - if you're doing it right you'll never have to do any forearm isolation exercises. Why waste time working such small muscles?

    Never do shrugs either. Definite waste of time. Deads, powercleans, presses, dips, etc should hit the shoulders plenty.

    Edit: should have read the other posters 1st, i pretty much just said the same thing...
    Last edited by pstewart310; 06-27-2008 at 02:29 PM.
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  7. #7
    Hoplite Zeneth's Avatar
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    Never work my forearms directly. They are used in so much. Serge Nubret didn't and his were huge.
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  8. #8
    Registered User hyposmurf's Avatar
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    I'd say it depends on your goals and genetics,for me I have to work my forearms directly as they are skinny in relation to the rest of my arm.They are a real pain to grow just like my calves.
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  9. #9
    Registered User EbonX's Avatar
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    I would say to only do them every month mabie.
    Your forarm grows fast, and as others said
    your for arm get's worked on almost every workout.
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  10. #10
    Registered User CardboardBox's Avatar
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    would it be overkill to use one of those hand grippers whenever your not doing anything in your spare time?
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  11. #11
    Registered User EbonX's Avatar
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    I use them, they help to get a ripped look, but just don't use weights.
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  12. #12
    peanutbutter strawser9's Avatar
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    14"

    never done them directly in my life

    deads, shrugs, straight bar curls, pullups, etc...
    I would not benefit from isolating them, however some may. If anything else suffers when you isolate them, stop.
    --I'm afraid of what I don't believe in--
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  13. #13
    Registered User berenthemortal's Avatar
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    Like a lot of others I pretty much never do. Maybe once a month when every part of my body is broke down and I don't want to take a day off from the gym completely, then I would hit them a little.
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  14. #14
    Registered User IronJones's Avatar
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    Originally Posted by hyposmurf View Post
    I'd say it depends on your goals and genetics,for me I have to work my forearms directly as they are skinny in relation to the rest of my arm.They are a real pain to grow just like my calves.
    I have to do the same myself.
    I like them to stick out for personal reasons
    I seen one young guy's forearms that was just simply huge. My god. Twice a week I work them directly.
    I work every muscle directly. Never slack off.
    Try reverse barbell curls and watch your forearms blow up like a balloon and feel that burn! Nothing like it.
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  15. #15
    Registered User Steve943's Avatar
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    Depends:

    Bodybuilder: Compound exercises are all you need

    Powerlifter: You need serious grip strength for deadlifts so buy those Captain of Crush grippers and sqeeze the Hell out of them.
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  16. #16
    Shut up and train. stealth_maven's Avatar
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    I do holds for grip and a little forearm work once a week, it helps keep my arms/hands endurant so I can do heavy lifts.
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  17. #17
    Why so stupid? erebusii's Avatar
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    I do my big compounds S/Tu/Th and train forearms along with other accessory work M/W/F. It may be excessive depending on your needs if you are bodybuilding.
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  18. #18
    Registered User eagle54's Avatar
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    Thumbs up

    Never isolate. Just spinach!
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  19. #19
    lift like a madman! firmanator's Avatar
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    sure they get hit with everything basically, i dont use straps for that reason.
    but i still hit them directly probably once a week at the end of a workout.
    Only takes 5 minutes...a few wrist curls and reverse wrist curls.
    You dont have to, i just like to because i like to work out every muscle directly. nothing too small or large for me not to hit. And hit them fairly heavy, like calves...you use them all the time and they arent gonna respond if you use little tiny weights for them.
    If you want to improve your grip strength for deads or whatever, i read something by lee priest and he said just go to the heavy dumbells and grab some huge ones and just hold them at your sides for as long as you can...your forearms will burn, ive done it haha. helps you from losing your grip on other lifts, which used to happen to me during shrugs...
    do whatever works
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  20. #20
    Registered User mojo18's Avatar
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    I don't work them directly. I use a hook grip on all my heavy lifts. That has been pushing my for arm size through the roof. However I don't recomend it on your heaviest lifts till you become much stronger if then. and I also close captains of crush a few times a week. but if I do more I easily start overtraining them and my grip will get really weak.
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  21. #21
    lift like a madman! firmanator's Avatar
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    oh i forgot, a great crossover bicep/forearm workout is reverse curls with a straight bar. NO THUMBS!! only use your fingers to hold the bar and squeeze...
    keep around a shoulder width grip and your elbows at your sides, focus everything to your bicep and brachialis (top of your forearm)
    I not only do these with a free bar, but i do them a lot on the rack with my back on the machine, and the cable pulling between my legs back a bit. It puts more emphasis on the lower part of the bicep and gives me a really good stretch at the bottom. i always keep my elbows pinned just in front of my hips with that one.....focus on perfect form, your forearms will be angry, haha
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  22. #22
    To 250 and beyond! Tallbill's Avatar
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    Never.
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  23. #23
    Registered User jtoez's Avatar
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    Thanks for answer my question I didn't even need to ask.
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  24. #24
    Registered User echambers123's Avatar
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    i train mine at the end of my workout 3 times a week but nothing to serious just 2 or 3 sets of wrist curls they recover faster than other muscles so you can train them more frequently
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  25. #25
    Not even my final form rodertoro's Avatar
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    Originally Posted by pstewart310 View Post
    Never do shrugs either. Definite waste of time. Deads, powercleans, presses, dips, etc should hit the shoulders plenty.
    Aren't Shrugs primarily for trapezius muscles, not deltoid muscles?

    I don't do them often, usually on my cardio day when I dont want to lift heavy, i just do all the muscles I skimp out on regular workout days (forearms, traps, obliques)
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